Pasta Boulghour

Pasta Boulghour is a delightful Moroccan dish that combines the nutty flavor of bulgur wheat with pasta, aromatic spices, and fresh vegetables. This hearty meal is not only satisfying but also a celebration of North African culinary traditions.

Ingredients

• Bulgur wheat - 100 grams
• Pasta (small shapes like orzo or ditalini) - 100 grams
• Olive oil - 2 tablespoons
• Onion (finely chopped) - 1 medium
• Garlic (minced) - 2 cloves
• Carrot (diced) - 1 medium
• Bell pepper (diced) - 1 medium
• Tomato (chopped) - 1 medium
• Vegetable broth - 500 milliliters
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Chickpeas (cooked or canned) - 100 grams
• Fresh parsley (chopped) - 2 tablespoons

Steps

1. Rinse the bulgur wheat under cold water and set aside.
2. In a medium pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sauté for about 3-4 minutes until softened.
3. Add the diced carrot and bell pepper to the pot, cooking for another 5 minutes until the vegetables begin to soften.
4. Stir in the chopped tomato, cumin, paprika, salt, and black pepper, cooking for an additional 2 minutes.
5. Add the bulgur wheat and pasta to the pot, stirring to combine with the vegetables and spices.
6. Pour in the vegetable broth and bring to a boil. Reduce the heat to low, cover, and let simmer for about 15-20 minutes, or until the bulgur and pasta are tender and the liquid is absorbed.
7. Once cooked, stir in the chickpeas and chopped parsley, adjusting seasoning if necessary.
8. Serve hot, garnished with additional parsley if desired.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 70 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber which aids digestion.
• Packed with plant-based protein from chickpeas, supporting muscle health.

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